More than 290 million Americans do not eat the minimum amount of fruit and vegetables each day, according to CDC data published last week.

That means the vast majority struggle to fit two pieces of fruit and three cups of vegetables - equivalent to one large salad - into their daily diet.

Those in rural areas, particularly in Appalachia, eat the least. In West Virginia, just six percent eat enough vegetables and seven percent eat enough fruit.

Despite the boom in 'clean eating', federal health authorities warn this health craze is confined to the wealthy urban elite who have access to fresh produce - and education about the importance of nutrition.

Here, we speak with nutrition experts to break down why the minimum recommended daily amount is important, and what lower-income families in so-called 'food deserts' can do to maximize their intake of fruit and veg.

The bare minimum: Each plate pictured here is the minimum recommended amount of fruit or vegetables we should be eating over the course of a whole day. While 10 percent of Americans eat this and more, the vast majority struggle to meet this lower limit. Here, we offer tips on how to fit them into your diet - and how to do it on a budget

WHY YOU NEED TO EAT FRUIT AND VEGETABLES

Fruit and vegetables are filled with antioxidants and nutrients that are essential for replenishing and nourishing our cells.

'We're missing out on the essential vitamins, minerals, and fiber that fruits and vegetables provide,' Dr Seung Hee Lee Kwan, author of the CDC's report released last week, warned.

In fact, they do more than just staving off colds. 'Fruits and veg are also one of the best sources of antioxidants in our diet, which we know may help protect us from heart disease and certain cancers,' explains Abbey Sharp, RD, a dietitian and blooger at Abbey's Kitchen.

All scientists and medics agree that fruit and vegetables do the following:

Lower blood pressure

Protect your eyesight

Keep your immune system strong

Protect against weight gain

Protect against brain diseases

Boost mental health

Lower your risk of almost every disease (including cancer and diabetes)

Inflammation blocks up the arteries, putting strain on your heart which could lead to heart disease or a heart attack.

This strain on your arteries also limits how efficiently the heart can pump oxygen and blood around the body, which can affect your fitness levels and your mental health.

Inflammation in the gut can slow metabolism, leading to higher risks of metabolic diseases and weight gain.

Chillingly, brain scans of dementia patients show above-average inflammation in the brain. This has led leading researchers to suggest that a diet rich in vegetables and fruit, and low in inflammatory fast food, could lower your risk of brain diseases. Supporting this point, the Blue Zones project has found evidence that communities who eat plenty of fruit and vegetables, and shun the Western diet, have lower risks of brain diseases.

'Eating just two servings of fruit and three servings of vegetables is not only an easy low-calorie way to fill up, but just that alone can help you reach most of your antioxidant and fiber needs for the day,' Sharp says.

'For example, one pear, and one cup each of berries, broccoli, tomatoes and cooked swiss chard, supplies a whopping 412 percent of your daily vitamin C needs, and 254 percent of your vitamin A needs.

'You’re also at 17.9 grams of fiber for the day there so throw in a slice of bread or bowl of cereal and you’re practically there!

'See, it can actually be relatively easy to meet these nutrition goals without feeling like a rabbit!'

HOW TO SQUEEZE FRUIT INTO YOUR DIET

The daily minimum is equal to about two pieces of fruit.

Judging by the CDC report, this is something Americans find easier to do than fitting in vegetables.

The report showed 12 percent of Americans meet the fruit minimum compared to the nine percent who meet the vegetable minimum.

The minimum amount of vegetables is three cups, which equates to about one big salad or a couple of vegetable sides.

Here are some ways you could squeeze some vegetables into your meals:

ADD TO A TACO PLATE

1 cup coleslaw (cabbage and carrot)

1 cup pico de gallo (tomato, peppers, lime cilantro and onion)

Half an avocado

These could all be piled onto, or beside, a taco bowl or burrito. Since tomato is a fruit, this could also add to your fruit intake.

If you make room for these vegetables, you may be able to sub out some of the heavier rice and tortilla chips that you would normally prioritize.

USE THESE AS A BASE FOR A CRUNCHY SALAD

One small pepper

Half a cucumber

A cup of lettuce

This salad base is enough to meet your minimum amount of vegetables for the day.

They could make up most of one big salad for lunch, adding on whatever meat or beans you like.

Alternatively, you could have half the salad as a side for lunch, and the other half as a side for dinner.

SUNDAY DINNER SIDES: ROAST VEG AND A GREEN SALAD

One potato

Two carrots

Half a cucumber

They may not sounds like the epitome of 'clean eating', but these comforting root vegetables do count towards your daily vegetable count.

Add them to your lunch or dinner.

Chop up and roast one potato to add to your main meal, and add a crunchy salad of two diced carrots with half a cucumber.

STRAPPED FOR CASH? HOW TO STOCK UP AND SAVE FRUIT AND VEG ON A BUDGET

Dr von Sydow Green has many clients in low-income 'food deserts'.

Taking their poor access to fresh produce into account, she offers these tips to help them subtly sneak some nutrient-rich foods into their diet.

1) Buy in season fruit and veg

Though it sounds superfluous, this tip can help you save a lot of money.

'Even though we may now be able to get most fruit and vegetables all year round, some are less expensive when they are in season,' Dr von Sydow Green explains.

Seasonal produce in November includes:

apples

citrus fruits

cabbage

broccoli

greens

cauliflower

2) Comparison shop

Most of us are busy, often to the point of stress and exhaustion. That is one of the most common reason patients cite for eating fast food - not only is it cheap and tasty, but it is available when you want it.

But Dr von Sydow Green insists taking the time to forward-plan your shop, even for a few minutes, could help overhaul your diet, and improve your overall health.

She says: 'Compare prices! Often the bigger package is less expensive, but this is not always true.'

3) Bulk buy discounted fruit and veg to freeze for later

'If there is a special discount on some of your favorite fruit and vegs, buy extra, chop up and freeze,' Dr von Sydow Green suggests.

Tips for freezing:

'When freezing vegetables, the best method is to chop them up and blanch them (putting them briefly in boiling water), then dry and freeze in heavy-duty freezer bags.

'Blanching destroys most microorganisms, and also prevents enzymes from damaging color, flavor and nutrients of the vegetables.

'Bananas are great frozen, if the start to get brown on your counter, slice them and have on hand for quick smoothies.'

4) Bulk cook vegetable dishes

'When you make a vegetable dish (soup for example), double the recipe, and freeze in portions for future dinners,' Dr von Sydow Green suggests.

'Instead of heading for veggie-free fast-food, you'll have a vegetable-filled dish ready at home in minutes.'

5) Add vegetables where you can

'When cooking, add extra vegetables,' she says.

'For example if making a meat sauce (or if just using a store bought tomato sauce), add shredded carrots and mushrooms.

'If your recipe calls for vegetables, double the amount!'

6) Make a bee-line for the supermarket freezers - is IS as nutritious as fresh food